Jogging (Treadmill) 44:31 8.0 km (5:34 / km) +80m5:18 / km
Warm up k, then 1,2,3,3,2,1,1,2,3,3,2,1 fartlek around 8mph with 1 min jog recovery at 6mph between and a bit of cool down at end. Longest run for a while.
Walking1:15:00 [1] 8.0 km (9:23 / km) +90m8:53 / km
A bit around Basel before breakfast, then up the hill to the station, to ZRH and hopefully home through JFK today. Snow storm pending apparently!
Anyhow it's been a walking rather than running week, and JL hasn't been too bad. Looking fwd to some indoor track work when I get home.
Walking warm up/down (treadmill) 17:30 [2] 2.5 km (7:00 / km)
Felt too early to run
Stretching6:00 [1]
Legs with roller
Strength1:00:00 [3]
Wed. session brought forwards on account of departure to UK (2 days) and Schweiz (2 days), tonite.
Different type of session. Started with strength and flexibility tests (results TBA), then drills, upper body and cool down. Results as follows:
Leg press (3x best of 3) 300#
Shoulder press 90#
Squats 1 min = 58
Push ups 1 min = 61
Shuttle run 5.98/5.71s
Straight plank 6:03
Vert jump, NT
Broad jump,(best of 3) 90" (2.3m)